Foods high in Iron

Red meat and poultry dominate this ranking because their iron binds easily to the proteins that carry oxygen through your blood. Animal tissues contain haem iron, the form your body absorbs with the fewest obstacles. Plant foods hold non-haem iron, which your gut takes up less readily and only when other compounds in the meal do not block it.

Iron concentrates in organ meats, then muscle meats, then leafy greens and legumes. A single ranking cannot show you absorption rates. Two foods with the same iron count per 100 g deliver different amounts to your bloodstream depending on what else you eat alongside them.

FDA daily value: 18 mg

Selling a product with iron? Generate a print-ready nutrition label from your recipe.

Showing 11551–11600 of 13,381 foods

#	Food	Category	Per 100 g	% DV	Source
11551	Toppings, strawberry	Sweets	0.28 mg	2%	USDA_SR
11552	Cucumber, with peel, raw	Vegetables and Vegetable Products	0.28 mg	2%	USDA_SR
11553	Pineapple, raw, extra sweet variety	Fruits and Fruit Juices	0.28 mg	2%	USDA_SR
11554	Candies, TWIZZLERS NIBS CHERRY BITS	Sweets	0.28 mg	2%	USDA_SR
11555	Pineapple, canned, juice pack, drained	Fruits and Fruit Juices	0.28 mg	2%	USDA_SR
11556	Frozen novelties, juice type, juice with cream	Sweets	0.28 mg	2%	USDA_SR
11557	Soup, cream, chicken, canned, condensed, reduced fat, 2% M.F. milk added	Soups, Sauces and Gravies	0.28 mg	2%	CNF
11558	Soup, cream, broccoli, canned, condensed, reduced fat, 2% M.F. milk added	Soups, Sauces and Gravies	0.28 mg	2%	CNF
11559	Soup, cream, broccoli, canned, condensed, reduced fat, water added	Soups, Sauces and Gravies	0.28 mg	2%	CNF
11560	Soup, cream, broccoli, canned, condensed, 2% M.F. milk added	Soups, Sauces and Gravies	0.28 mg	2%	CNF
11561	Soup, cream, broccoli, canned, condensed, water added	Soups, Sauces and Gravies	0.28 mg	2%	CNF
11562	Cheese, processed product, cheddar, reduced fat, spread	Dairy and Egg Products	0.28 mg	2%	CNF
11563	Cheese, processed product, cheddar, spread	Dairy and Egg Products	0.28 mg	2%	CNF
11564	Squash, winter, hubbard, boiled, mashed, with salt	Vegetables and Vegetable Products	0.28 mg	2%	CNF
11565	Okra (gumbo), boiled, drained, with salt	Vegetables and Vegetable Products	0.28 mg	2%	CNF
11566	Dessert, frozen, juice with cream	Sweets	0.28 mg	2%	CNF
11567	Candies, TWIZZLERS NIBS CHERRY BITS	Sweets	0.28 mg	2%	CNF
11568	Deli-meat, chicken breast, oven-roasted, fat free, sliced	Sausages and Luncheon meats	0.28 mg	2%	CNF
11569	Pineapple, raw, extra sweet variety	Fruits and fruit juices	0.28 mg	2%	CNF
11570	Pineapple, canned, juice pack, drained	Fruits and fruit juices	0.28 mg	2%	CNF
11571	Salad dressing, thousand island dressing, fat free	Fats and Oils	0.28 mg	2%	CNF
11572	Potato, mashed, homemade, prepared with 2% M.F. milk	Vegetables and Vegetable Products	0.28 mg	2%	CNF
11573	Soup, cream, onion, canned, condensed, 2% M.F. milk added	Soups, Sauces and Gravies	0.28 mg	2%	CNF
11574	Soup, cream, celery, canned, condensed, 2% M.F. milk added	Soups, Sauces and Gravies	0.28 mg	2%	CNF
11575	Sweets, topping, strawberry	Sweets	0.28 mg	2%	CNF
11576	Fish, catfish, channel (bullhead), farmed, baked or broiled	Finfish and Shellfish Products	0.28 mg	2%	CNF
11577	Fish, pout, ocean, raw	Finfish and Shellfish Products	0.28 mg	2%	CNF
11578	Vegetable juice cocktail, canned	Vegetables and Vegetable Products	0.28 mg	2%	CNF
11579	Squash, winter, hubbard, boiled, mashed	Vegetables and Vegetable Products	0.28 mg	2%	CNF
11580	Cucumber, raw	Vegetables and Vegetable Products	0.28 mg	2%	CNF
11581	Okra (gumbo), boiled, drained	Vegetables and Vegetable Products	0.28 mg	2%	CNF
11582	Corn, sweet, canned, brine pack, drained solids	Vegetables and Vegetable Products	0.28 mg	2%	CNF
11583	Pineapple, canned, juice pack, solids and liquid	Fruits and fruit juices	0.28 mg	2%	CNF
11584	Pear, canned halves, light syrup pack, solids and liquid	Fruits and fruit juices	0.28 mg	2%	CNF
11585	Blueberry, raw	Fruits and fruit juices	0.28 mg	2%	CNF
11586	Peach, spiced, canned whole, heavy syrup pack, solids and liquid	Fruits and fruit juices	0.28 mg	2%	CNF
11587	Nectarine, raw	Fruits and fruit juices	0.28 mg	2%	CNF
11588	Loquat, raw	Fruits and fruit juices	0.28 mg	2%	CNF
11589	Fruit salad (peach, pear, apricot, pineapple, cherry), canned, extra heavy syrup pack, solids and liquid	Fruits and fruit juices	0.28 mg	2%	CNF
11590	Fruit salad (peach, pear, apricot, pineapple, cherry), canned, heavy syrup pack, solids and liquid	Fruits and fruit juices	0.28 mg	2%	CNF
11591	Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, extra heavy syrup, solids and liquid	Fruits and fruit juices	0.28 mg	2%	CNF
11592	Fig, canned, extra heavy syrup pack, solids and liquid	Fruits and fruit juices	0.28 mg	2%	CNF
11593	Fig, canned, heavy syrup pack, solids and liquid	Fruits and fruit juices	0.28 mg	2%	CNF
11594	Soup, chicken noodle, ready-to-serve	Soups, Sauces and Gravies	0.28 mg	2%	CNF
11595	Snow crab, legs only, frozen	Finfish and Shellfish Products	0.28 mg	2%	USDA_FF
11596	Fish, ocean perch, Atlantic, cooked, dry heat	Finfish and Shellfish Products	0.27 mg	2%	USDA_SR
11597	Alcoholic beverage, wine, table, white	Beverages	0.27 mg	2%	USDA_SR
11598	Soup, cream of chicken, canned, prepared with equal volume milk	Soups, Sauces, and Gravies	0.27 mg	2%	USDA_SR
11599	Alcoholic beverage, wine, table, white, Chardonnay	Beverages	0.27 mg	2%	USDA_SR
11600	Cherimoya, raw	Fruits and Fruit Juices	0.27 mg	2%	USDA_SR

Need this on a label? Turn these foods into a print-ready Nutrition Facts label.

Make a label

Foods high in Iron

Turn these foods into a print-ready nutrition label.